Being active has so many important benefits, everything from heart health to sleep quality to brain function and positive body image. But knowing it’s good for you doesn’t always mean it’s easy to go to the gym. If you’ve been having trouble getting into a steady workout routine, take a read here at a few solid methods for getting off the couch and breaking a sweat or building some muscle.
Brick by brick
1. DRESS FOR THE JOB, EVEN IF YOU’RE NOT FEELING UP TO IT.
In so many ways, pulling on a tank top or a pair of Better Bodies tights is even more important than heading out the door to go to the gym. Research has suggested that our brains are susceptible to “enclothed cognition,” a technical way of saying that dressing for the part can help fuel your ambition to complete a chosen task. If you’re in full workout gear, you’re far more likely to head out the door. The creation and daily operations of Gym Star Apparel is exactly to fill that need. Helping you look good to feel good, and therefore taking your workout from good to great.
2. MAKE A PLAN OR COMMITMENT WITH A PARTNER.
It can be beneficial to have an accountability partner, so try to make plans to have a joint workout with a friend. Feeling that someone else is counting on you to attend will make it less likely that you’ll skip the session. Even better, seeing your friend perform—performing more reps or lifting heavier weights—may also give you the motivation to push yourself, and you can share tips and celebrate each other’s progress.
3. MAKE A PLAN OR SUBSCRIBE TO A PROGRAM.
If you’re just looking to get active and sweaty, there’s nothing wrong with going to a gym and investing time in whatever equipment or activity strikes your imagination. But the disadvantage of those aimless visits is that skipping them doesn’t feel like you’re hurting progress toward a goal. After a break-in period, it’s best to imagine a finish line—losing weight, increasing endurance, adding muscle, or a mixture of each—and focus your energy on working toward it. The DVT365 program can lift you from this struggle with workouts of the day every day. This online app can be accessed from your phone each day and give you an incredible workout with guidance videos. You will be looking forward to these each day!
4. GET OUT OF BED AND GO IN EARLY.
By getting up a little early in the morning and heading to the gym before you start your day, you’ve successfully avoided the eight to 10 hours you’d be able to talk yourself out of going. Exercising is energizing, making it an ideal morning routine—but if you wait, you might feel too tired to go. Getting out of bed will be tough those first few mornings, but once you’ve established a habit, you’ll be glad you did.
5. CHANGE YOUR ROUTINE.
Even if you’re a creature of habit, repeating the same exercises over and over, week after week can become monotonous. To avoid boredom, try re-arranging their order or substituting alternatives—an incline bench press, for example, instead of a flat bench. By switching things up, you’ll keep both your body and mindfully invested in the activity. (And you can always return to your regular routine later.) Also, this is where a subscription to DVT365 can be beneficial as every day has a unique workout program.
6. VISUALIZE THE RESULTS.
Visualization is a powerful tool that’s been used for many decades. By imagining what it would look and feel like to achieve a personal goal or to complete an exercise, we can prepare ourselves physically and psychologically for the task at hand. If you’re dragging your butt or considering skipping a workout day, try sitting down for a few minutes to visualize how you’d feel if you went to the gym and how it would bring you one step closer to your goal. It’s all about getting 1% better every day, or as we also like to say building it brick by brick.
7. DON’T OVER-PROMISE TO YOURSELF.
Having goals, even tall ones, is key to anything you want to achieve in life. But if you decide you want to have the proportions of a fitness model by September or jump from a 185lbs deadlift to pulling 4 plates per side, you may be setting yourself up for a big disappointment. Make sure the bar you set is reachable—even if it means aiming for just 15 minutes on a bike per day—so you’re not massively overwhelmed. Don’t forget to celebrate the smaller wins along the journey!
8. GET RID OF ALL YOUR OBSTACLES.
Maybe something is hindering your gym time. Is the workday killing your energy, zapping you of the crucial energy and motivation before a workout? Do you not like your gym’s location, equipment, or their environment? Do not wait until you can use these as roadblocks to excuse a missed session. Take action to resolve the problem so you have a clear and unobstructed path toward your goals. Consult Gym Star Pro Shop about vitamins and supplements for a natural energy boost. Get a membership at Brickhouse gym if you don’t already have one.
9. CONSIDER A PERSONAL TRAINER.
Certified trainers do add to the cost of your workout, but they can also add a lot of tangible value and predictable results. An expert can design a program based on your goals, show you how to use the equipment, and provide tips on nutrition or a full custom meal plan. You may find you don’t need their assistance for long, but having them present while you start out could build the habits so you stick with it. If you are interested in getting some guidance, send us an email or text us at 306-910-1421
10. TAKE TIME TO RECOVER, SCHEDULE YOUR REST DAYS.
You may feel like hitting the gym every single day leaves no room for laziness. Eventually, you’re going to learn that your body’s desire for rest will exceed your iron will, and you may find yourself going days or weeks without breaking a sweat. It’s better to build in some scheduled recovery time, whether that means doing nothing or just temporarily turning your activity level down. That way, you’ll avoid being burnt out and not able to tackle your next session.